Intermediate Difficulty with Beginner Modifications provided

Prefer to train your core without getting down on the floor? This 10-minute standing abs workout requires no equipment, though you can add weights for extra resistance based on your fitness level. We’ll target your core from every angle with functional movements designed to strengthen and tone your midsection, burn calories, and improve cardiovascular endurance. Let’s get started!

Warm up
Standing Cat Cow
One Leg Good Morning

Standing Abs – No Equipment

Standing Triple Crunch
Sumo Side Bend
Standing Bicycle
Standing Overhead Side Bend
Single Leg Isometric Press
Standing Russian Twist + Knee Raise
Standing Dead Bug

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Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle at home with this full-body strength training workout. We’ll use supersets to keep the intensity high and help you make the most of every minute. All you need is a set of dumbbells, and having a few different weight options nearby will allow you to adjust the resistance for each exercise. A chair, bench, or box may be helpful for certain movements, but they’re completely optional. Let’s get started!

Warm up
Lateral Shift Squat
Stepback + Rotation
Toe Touch to Chest Opener

Strength Training at Home

A1: DB Goblet Lateral Lunge / Adjust Depth x 8 each
A2: DB Cleans x 12
B1: Suitcase Squat x 10
B2: DB Chest Press from Bench / Floor x 10
C1: Straight Arm Front Raise Overhead / Parallel x 12
C2: Sumo RDL x 10

Cool Down
Standing Quad Stretch
Downward Dog to Child’s Post to Cobra

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Beginner Difficulty with Low Impact Modifications Provided

Get moving with this 30 minute standing full-body workout designed for men and women. This no-repeat routine keeps things fresh by featuring a different exercise each time. All you need is a pair of dumbbells, making it easy to follow along from home. A chair, bench, or box can be used for a few optional modifications, but they’re not required. This workout is great for beginners through intermediate trainees and is also appropriate for those over 50. Let’s build strength safely and confidently together!

Warm up
Lateral Shift + Reach
Standing Scarecrow
Hamstring Sweep

Standing Full Body Workout

DB Goblet Squat / Adjust Depth x 12
Standing Low DB Fly x 12
SA Supported DB Row x 12 each
DB Reverse Lunge / Supported x 8 each
DB Hammer Curl + Press x 10
Kickstand RDL x 8 each
DB Front Rack March + Pause / No Pause x 60 sec
Incline Push Up x 12 / Wall Push Up x 12
DB Sumo Squat + Calf Raise x 12
DB Duffin Row x 12
DB Overhead Triceps Extension x 12
DB Staggered Squat x 12 / Adjust Depth
Standing Dumbbell Russian Twist x 45 sec

Cool Down
Wall Lat Stretch
Toe Touch to Chest Opener
Standing Quad Stretch

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Intermediate Difficulty with Advanced Modifications provided

Get stronger and build lean muscle from the comfort of home with this full-body weight training workout. We’ll use supersets to keep the pace high and maximize every minute of your workout. All you need is a set of dumbbells, and having a few different weights available will help you choose the right resistance for each exercise. Together, we’ll work to increase strength, build lean muscle, and improve overall fitness. Let’s get started!

Warm up
Standing I, T, Y Raises
Standing Hamstring Stretches
Multi-Planar Lunge

20 Min Full Body Weight Training

A1: DB Front Rack Reverse Lunge / Modify Depth x 8 each
A2: Bent-Over Curl x 12
B1: SA Kickstand RDL + Row x 8 each
B2: DB Shoulder Press x 12
C1: DB Narrow Press + Knee Raise / Feet Return x 12
C2: DB Hip Thrust / No DB x 15
C3: DB Pullover x 12
D1: Wall Sit x 60 sec
D2: DB Pronate Triceps Kickback x 12

Cool Down
Wide Stance Floor Touch + Scarecrow
Kneeling Hip Flexor Stretch
90-90 Hip Stretch

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Low Impact Difficulty with Seated Modifications

This chair workout is a safe and effective way for seniors and anyone with limited mobility to stay active. Performed entirely from a seated position, these exercises are designed to build lean muscle, improve strength, and increase endurance. Grab a pair of dumbbells or even a couple of water bottles and let’s get moving!

Warm up
T-Rotations
Shoulder Box
Straight Leg Good Morning

Chair Exercises for Seniors

SA Row
Resisted Calf Raise
Hammer Curl + Svend Press
Chair Get Up / Alternating Leg Ext Squeeze
Diagonal Chop
Alternating Straight Leg Hip Hinges
Hollow Body / Hands Down
SA Press

Cool Down
Figure Four
Quad Stretch
Chest Opener + Angel

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Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle at home with this fast-paced, no-repeat weight training workout. New exercises throughout will keep the intensity up and challenge your entire body from start to finish. For this 30-minute full-body dumbbell routine, it’s helpful to have a few different weights nearby so you can adjust the resistance for each movement. A bench, chair, or box may be useful for some exercises, but they’re completely optional. Ready to get started? Let’s go!

Warm up
Toe Touch to Chest Opener
Kneeling T-Rotation + Shoulder Counter

30 Min Full Body Workout

SA Bent-over DB Row + Twist x 12 each
DB Alternating Press from Floor / Bench x 12 each
DB Front Rack Reverse Lunge x 8 each
DB Standing Around the World x 10
Kickstand Good Morning x 10 each
DB Zottman Curl x 12
DB Pause Squat x 12
DB Triceps Ext from Floor / Bench x 12
Hollow Body / Knees Bent x 60 sec
Narrow Push Up / from Incline x 12
DB Reverse Fly x 12
DB Sumo Squat Pulse x 45 sec
Side Plank / from Knee x 60 sec
Low Plank Opposite Arm & Leg Ext / from Knees x 45 sec
DB Split Stance High Pull x 8 each

Cool Down
Hands Behind Back Chest Stretch
V-Sit Reach
One Leg In V Stretch

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Intermediate Difficulty with Advanced Modifications provided

Work your entire lower body with this at-home dumbbell workout designed for legs and glutes. We’ll target your glutes, quads, hamstrings, calves, and more to help build strength and lean muscle. Have a few pairs of dumbbells nearby so you can adjust the resistance for each movement. Let’s crush this leg workout together!

Warm up
Downward Dog to Multi-planar Lunge
Overhead Squat

A1: DB Squat x 15, x 12, x 8
A2: One Leg Hip Up x 12 each
B1: Pendlay March x 60 sec
B2: One Leg Calf Raise x 15 each
C1: DB Short Step Lunge x 16
C2: One Leg Balance x 15 sec each

Cool Down
Page Turner
Side Lying Quad Stretch
V-Sit Reach

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Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle with this at-home weight training workout. We’ll use supersets to keep the pace up and maximize your results in less time. Today’s routine is a full body dumbbell workout. All you need is a set of weights, and having a few different weight options available will help you adjust the resistance for each movement. Let’s get moving!

Warm up
Deep Squat + Hip Pry
Wall Page Turner + Half Angel
Hamstring Sweep

Full Body Dumbbell Workout

A1: Bottom ¾ Narrow Goblet Squat / Full x 15
A2: DB Reverse Row x 12
B1: DB Floor Narrow Press + Hip Up x 12
B2: B-Stance RDL x 8 each
C1: DB Side Raise x 10
C2: DB Curtsy Lunge / Reverse Lunge x 8 each
C3: DB Crush Grip Curl x 12
D1: DB Elbow Out Triceps Extension x 12
D2: DB Frog Pump x 15
D3: 3-Way Plank Circuit / from Knees x 90 seconds

Cool Down
Pigeon Stretch
Kneeling Hip Flexor + Adductor Stretch
Forward Fold + Chest Opener

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Intermediate Difficulty with Advanced Modifications provided

Grab your kettlebells and get ready for a full-body workout designed to burn fat and build lean muscle at the same time. We recommend having a few different kettlebell weights available so you can adjust the resistance based on the exercise and muscle group being trained. This workout follows a HIIT format with 45 seconds of work and 15 seconds of rest. Best of all, it’s a no-repeat routine, so you’ll perform each movement just once. Let’s get after it!

Warm up
Straight Leg Kick and Twist
Quadruped T-Rotation to Thread the Needle
Quadruped Wrist Stretch
Kneeling Hip Flexor to Scarecrow Stretch

Full Body Kettlebell Workout

Narrow Halo Squat
Kettlebell Figure 8’s
Staggered KB Row
Deadhang to Zombie Squat
KB Drag Curl
Lateral Swing
Iso Hip Up Chest Press
Iso Hip Up Pullover
Kickstand RDL
Uppercuts
Catch Clean
SA Overhead March
Overhead Triceps Ext
Goblet Duck Walk

Cool Down
Standing Quad Stretch
Bent Arm Wall Chest Stretch
Downward Dog to Cobra to Child’s Pose

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Intermediate Difficulty with Advanced Modifications provided

Build strength and lean muscle from home with this fast-paced, no-repeat weight training workout. The constantly changing exercises and steady intensity will keep you challenged while helping you maximize every minute. For this 60 min full-body dumbbell workout, it’s helpful to have a few different weight options nearby so you can adjust the resistance for each movement. A bench, chair, or box may also be useful for certain exercises, but they’re completely optional. Ready to get moving? Let’s begin!

Warm up
Kneeling T-Rotation + Shoulder Counter
Dynamic Knee Hug + Quad Stretch
Wrist Waterfall

60 Min Full Body Dumbbell Workout

SA Staggered DB High Pull x 10 each
DB Squat + Press x 12
Reverse Curl x 12
Straight Arm Overhead Front Raise x 12
Reverse Lunge + Twist x 16
DB Crusher Row x 12
Iso-90 Push Up Hold / from Incline 3×15 sec
DB Good Morning x12
Iso-90 Row Hold 3×15 sec
Seesaw DB Narrow Chest Press x 12
DB Hip Up x 15
Hollow Body Rockers / Knees Bent x 60 sec
DB One Leg Calf Raise x 30
Chimera Squat x 16
DB Sumo Deadlift x 12
High Plank Row / Incline x 12 each
Push Up + Shoulder Taps / Incline x 12
DB Lateral Lunge + SA Press / Lateral Step x 8 each
1:3 Tempo Hammer Curl x 12
SA Suitcase March x 60 sec
Lying Alternating DB Fly x 12
Glute Bridge Walkout x 60 sec
DB Elbow Out Ext. x 12
DB Straight Arm Reverse Fly x 12
Goblet Staggered Squat / Goblet Squat x 16
Single Leg RDL / Kickstand x 10 each
DB Thumb Up Lateral Raise x 12
DB Thruster x 12

Cool Down
Lying Figure Four
Lying Knee Hug
Toe Touch + Chest Opener

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